by Derrick Vander Waal
With the completion of Week 7, you're now going into your eighth and final week of the eight-week training plan for the Healthy Heroes 5K Challenge. You've gradually built up from short runs to extended runs and are nearly prepared to tackle your first 5K for the Healthy Heroes Run & Walk on Saturday, Sept. 8, in Sioux Center.
If you haven't registered yet for the Healthy Heroes 5K, you can still do so online at AllSportCentral.com.
Finish your training strong with the Week 8 plan that nurse health coaches Stephanie Van Ruler and Kim Davelaar of Promise Community Health Center have prepared for you.
Day 1: Run 30 minutes.
Day 2: Rest
Day 3: Run 25 minutes
Day 4: Rest
Day 5: Cross train for 25-30 minutes by doing another activity (bicycling, using an elliptical, exercising with a video, swimming, etc.)
Day 6: Rest
Day 7: Run 15 minutes / Walk 10 minutes.
HERE ARE PREVIOUS WEEK PLANS:
TAKING THE CHALLENGE:
Just like you, Stefenie Smith of Rock Valley has completed the first seven weeks of the Healthy Heroes 5K Challenge and is ready for eighth and final week.
Nurse health coach Stephanie Van Ruler gets her started on the week's training plan.
Check out the video.
HEALTHY HEROES RUN & WALK:
Promise Community Health Center and Sioux Center Health are partnering together to put on a Healthy Heroes Run & Walk on Saturday, Sept. 8.
Join in on a 5K Race or 1-mile Family Fun Walk.
You still have time to register online at AllSportCentral.com.
For more information, read this preview story.
Gather family and friends to participate in this fun event.
Choosing health is a superpower!